24min EMOM
1. 18/14cal row
2. 10 DB-hang squat cleans (2x22,5/15kg)
3. 12 Par. facing Burpees
4. rest
In 10min work up to 90% (only if form is good) for Snatch
then
3-5x 1 @ that weight
4 sets of:
5-10 unbroken DL @ 145/95kg (try to scale reps, not weight - but minimum is 5!)
2-7 ring MU
75 DU´s (max. 1:15)
rest 90sec.
3 sets of:
4-6 neg. leg curls (5-8sec. - start in glute bridge pos. and use plates)
80m unbroken Farmers walk (2x KB)
8-10 tall kneeling pallof press (each side)
10 blackburns